Cardio Can Hurt Your Fat Burning and Weight Loss Goals Part 2

In part 1 of Cardio Can Hurt Fat Burning and Weight Loss, I discussed  the misunderstanding of "cardio" and what it actually is and the  benefits of cardiovascular exercise. Now I'll go into the negative effects of too much cardio on your long term fat burning and weight loss goals and how you can fix it. 

First of all let me go back to what most people consider "cardio" exercise.  Most people consider cardio as running, stair stepping, spending time on an elliptical and or similar machines.  This is usually done at a low intensity (with respect to one rep max) for an extended period of time.  

This does a great job of burning calories, but unfortunately not from a specific source.  Meaning that too much cardio can actually break down muscle tissue.  Breaking down muscle tissue will have the effect of lowering your metabolism.  Not a good thing if you are trying to burn fat, go for the toned look, or keep your weight down long term.

So what's the fix?  Partially it's understanding that cardio can be any activity that keeps your heart rate elevated for an extended period (generally 20 minutes or more), and yes this includes weight training.  

So instead of doing what most consider a cardio workout, use a method (weight training) that will stimulate your lean body tissue and boost your metabolism at the same time! This is will do kill two birds with one stone, build lean body tissue while exercising your heart (cardio vascular exercise). 

The key to using weight training as cardio is to keep rest periods between sets or circuits low enough to keep your heart rate elevated.  

But there's another issue you also have to be aware of that makes this a little more complicated. 

The rest period required for a specific muscle or muscle group between sets has to be long enough so that the weight you can use is heavy enough to stimulate that muscle sufficiently.  

These issues are what makes putting together a complete workout program difficult.  Fortunately, if you want to try this out for yourself, you can check out the Fat X Program  (FX12). 

Here's a free sample, workout 12 of the FX12. Try it and you'll see that you can keep your heart rate elevated (cardio) while weight training.


If you have any questions, feel free to contact me.  I want to help you succeed, because when you succeed, I succeed as a fitness coach. 



Home Gym Recommendations 
(Amazon Affiliate Links)

Bench Fitness Station http://amzn.to/2Dtf7tz 
Exercise Mat http://amzn.to/2FUeoqw 
**My Not Necessary But Very Cool Gorilla Kettlebell http://amzn.to/2tN2oT5

Intermediate to Advanced Level Gym
Barbell Bar and Weight Set http://amzn.to/2FKWgfx

Diet Supplements 
Protein Powder http://amzn.to/2HALDfM
Green Superfood Powder http://amzn.to/2GtNFyN